How to Cook Tofu

Want to start cooking with healthy, versatile tofu, but aren't sure where to start? Tofu can be used as the main protein in any dish, and may be fried, baked, or even grilled. It's not hard to prepare once you understand its characteristics. Read on to learn how to cook tofu.

• Tofu: it's not just for health nuts or vegetarians. Actually, the stuff has been used in Asia for thousands of years, and the white soybean curd is becoming more and more popular in the U.S. While it certainly is healthy (it's low-cal, low-fat, and chock full of nutrients such as calcium and iron), tofu is actually quite delicious -- especially if it is well-prepared.

By Nina Hauptman

• Tofu comes in a variety of consistencies, from soft to extra firm. The type of tofu you use will help determine the cooking method. Soft tofu, for example, may be scrambled like eggs and added to dishes like fried rice. Firmer tofu may be marinated and thrown onto the grill.

• Tofu has very little flavor of its own. If you plan to use your tofu in a dish that does not have sauce, or is only mildly flavored, you should either marinate it before cooking or sauce it afterwards for best results. You may use any recipe that you would normally use for meat or veggies. Here's a good basic marinade:

• 1/2 Cup vegetable oil

• 1/4 Cup rice vinegar

• 1 Shallot, minced

• 3 Cloves garlic, minced

• 2 Tbsp. soy sauce

• 1 Teaspoon sugar

• 1/2 Teaspoon black pepper

• Dash cayenne pepper

• Stir all ingredients together, and soak tofu for 1-2 hours in marinade before cooking. If deep-frying, marinate after the tofu has been fried.

• Tofu comes packed in water, and should be strained and patted dry before cooking. Here are some basic preparations:

1. Pan-fry for about 5 minutes on each side, and serve as a cutlet
2. Cube and saute for about 7 minutes (great for stir-fry)
3. Bake at 350 degrees for 15 minutes, turning once
4. Scramble as you would an egg
5. Cube and deep fry until golden brown
6. Barbecue for 4-5 minutes on each side

• Tofu is a dense protein, and therefore is best served with grains and veggies. Here are some suggestions:

1. Try it with stir-fried vegetables over rice
2. Chill and add to a salad
3. Grill it, cover with barbecue sauce and serve with potatoes and a veggie blend
4. Scramble it with taco seasoning and serve in a burrito
5. Deep fry and serve in a Thai curry sauce over noodles

• Since it's easy to add flavor to tofu, it may be served in a variety of styles with a countless assortment of accompaniments. The most important thing to remember is that it will take on the taste of whatever you season it with. If your sauce or marinade is delicious, your tofu probably will be as well. Experiment with different consistencies until you find your favorite. Extra firm is a good choice for beginners, as it is the easiest to work with. Play around as you like, and enjoy!

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